Creating Backups
Login to the Minecraft control panel
Navigate to your server's control panel
Click Files on the left hand side
Click Backup
Click Start to create a backup.
Restoring Backups
Login to the Minecraft control panel
Navigate to your server's control panel
Stop your server.
Click Files on the left hand side
Click Backup
Click Restore on the left hand side
Click the Restore button on the right hand side of the backup you wish to restore.
How to create automated schedule backups