We all know everything breaks, just how do I make a backup of my SmartThings Hub programming?

Rules are submitted via the ST API. You write Rules in JSON format and then submit them via the API. There are numerous ways to submit your Rules including tools like Postman.

The easiest way is to use the API Browser+ from @TAustin. It is a web-based interface that allows you to manage the full lifecycle of your Rules including the ability to Execute them. There is also a link to the API Reference documentation that shows you the available options and syntax.