I downloaded some SQL shit from the forum interface but wouldn't know what to do with it if my forum disappeared.
If you have a phpMyAdmin interface for the database, there will be an export tab. You need to export all of the database tables as a zipped or gzipped SQL file. Your board is small so the database dump will be a quick download.
Then, if something goes wrong, you can import that database dump from an import tab. It's easy to do, and the interface will tell you everything you need to know. Remember to back up fairly often. I do it every day because I2 has a fair number of posts every day, but I use a script to do the actual database dump.
You can also do the backups directly from the SMF Admin pages--there is a Forum Maintenance link.