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Best utility is phpMyAdmin (in my opinion). If you're hosting the site on your own server then you can download it free from
http://www.php.net (I think its .net) and then you upload it to a folder in your webspace. Then simply access it by typing
http://www.yoursite.com/phpMyAdmin. It will show you all your databases including your XOOPS one - although this is a bit of a risky way of doing it if you have a public site!
If you run your site on a web hosts services then ask if they have it - they usually provide it for you - mine does.
Alternatively, download the phpMyAdmin XOOPS module from this site. It will install your very own XOOPS version of pypMyAdmin granting you sole access to your database - its great, and version 6 really rocks! It's got me out of many a sitaution!
I've tried 2/3 methods because I have a private site that I use a web host to host, and I built and run an Intranet site for my work but that is not accessible from the outside world.
Good luck