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To backup your database, it depends on the type of control panel that you have for your website. Mine is cPanel and I have a backup section on the page to backup and download the database, the home directory (the physical files for the website) or a full backup that backs up both in one file.
I can restore on the same page using the browse button on the page to target the file on my computer and upload to the server.
There are other ways to backup and restore. I am sure more suggestions are coming.
As far as right and left blocks go, you set that in the blocks admin page. By each block you have five radio buttons that represent:
1. left column
2. center left
3. center center
4. center right
5. right column
You will put a tick mark where you want the block to show on the page.
HTH.