Open Management Studio and connect via your SQL server host name, the database username and password.

Once connected, select your database from the list and right-click.  Select Tasks -> Generate Scripts...

At the Generate and Publish Scripts wizard, select "Script entire database and all database objects".  Click Next.

Select "Save scripts to a specific location" and "Save to file".  Enter a path and filename on your local machine where you want the database backup saved.  Click the "Advanced" button.

At the Advanced Scripting Options window, look for "Types of data to script".  Select "Schema and data".  Click OK.

Click Next and Finish to export a T-SQL backup of your database.

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