Backup is really easy and the only data it won't backup is copyrighted and you can't copy that by any method. Need to re-download it after restoring.
It will preserve all of your settings, playlists and account infomation.
plug in FAT32 formated drive into PS3
Select backup from the XMB Settings menu
Wait for an hour or two for it to finish
Recreate a second backup on a second drive if your paranoid (In case the first dies;-)
Reformat your drive
Restore the backup to the drive
Re download copyrighted data..
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