Backup WordPress posts and pages

1. Log into your WordPress admin
2. Click "Export' under the 'Tools' option on the left of the screen.
3. Click the 'Download Export File' button.
   An xml backup file of your website's content will start downloading automatically. When it's finished make sure you save a copy of it in a safe place.

Restore your WordPress content, using the xml backup file

1. Click the 'Import' option under 'Tools'.
2. Choose 'WordPress' as the system to import from.
   
3. Click the 'Install Now' button.
4. Click 'Activate Plugin & Run Importer'
5. Click the 'Choose File' button and navigate to your xml backup file.
6. Click 'Upload File and Import'.
7. Use the drop-down box next to 'or assign posts to an existing user:' to select the existing user.
8. Check the box next to 'Download and import file attachments'.
9. Click the 'Submit' button.