I just came across this wp.tuts tutorial a few days ago:
Creating a Simple Backup/Restore Settings Feature
Lee Pham on Jun 22nd 2012
In this tutorial, Iām going to show you how to create a simple backup/restore feature for your WordPress blog. With this feature, you can backup all options to another place, that you can restore them from at any time without configuring them again.
It’s wrapped as plugin, so you can jump straight to testing.
As it is, it exports all the site options using the function get_alloptions. So, the first thing is change that to your own option – supposing you are following the best practice of having all of them into a single serialized value.
Works quite nice š