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phpMyAdmin is a program used to manipulate databases remotely through a web interface. A good hosting package will have this included.

1. Login to phpMyAdmin.
2. Create a new blank database first.
3. Click databases, and select the database that you will be importing your data into.
4. Across the top of the screen will be a row of tabs. Click the Import tab.
5. On the next screen will be a Location of Text File box, and next to that a button named Browse.
6. Click Browse. Locate the backup file stored on your computer.
7. Make sure the SQL radio button is checked.
8. Click the Go button.

Eventually you will see a success screen.