I have backed up my site with UpdraftPlus Backups
The support forum for that plugin is here:
https://wordpress.org/support/plugin/updraftplus
In particular, this forum entry from a month ago describes the backup process (I couldn't find it on their website):
https://wordpress.org/support/topic/how-to-restore-5?replies=3
I have no clue on the MyPHP or SQL nonsense
Kindly do not denigrate what we do. It's not nonsense if you understand it, and you can learn it.