To take a backup using SQL Server Management Studio:

1. Download SQL Management Studio (on both computers)

   https://docs.microsoft.com/en-us/sql/ssms/download-sql-server-management-studio-ssms
    

2. Open up the SQL Management Studio.
   

3. Connect to the SQL server (for localdb, the server name is (LocalDB)\MSSQLLocalDB)
   
4. Go to your Forecast 5 Database, by default, named Forecast5V3_2015.
   
5. Right click on the database, scroll down to Tasks, select Backup.
   
6. Take the backup.
   
7. Save the back up somewhere safe.