For non-root try MyBackupPro, bought it before i rooted but can't remember how good it was for backing up apps plus app data.
Rooting should be relatively problem free as long as you read the guides thoroughly, ask any questions first and follow them carefully (link in my sig, but its all in the root sub forum).
Once you're rooted, before you do anything else:
1 - Full nandroid backup via custom recovery
2 - Download Titanium backup (recommend buying pro version, essential app for rooted phones) and backup your user apps
3 - Use MyBackup or smsbackup etc to back up stuff like sms, mms, dictionary etc
4 - Backup (copy) SD card onto computer
Then start exploring the world of custom ROMs, and enjoy
