i did some searching and found out basically how to update and clear
the TPM, but it gave me a warning about backing up data, could someone
please explain both what the data that i need to backup is, and how to
back it up.
The warning is only applicable, if you are using BitLocker, and is informing you that if you had BitLocker enabled and you cleared your TPM then your data would be permanently lost. To avoid that situation you should backup those files, to an external drive, and then suspend BitLocker. You should also backup your BitLocker recovery key.
I don't have or use or whatever you do with BitLocker
If you don't have BitLocker enabled then clearing your TPM and updating the firmware will have no affect on your personal files. By not using BitLocker, your files are not encrypted by a key contained within the TPM, and by clearing TPM that key if existed would be lost. Which is the reason you should backup the recovery key, if you have BitLocker enabled, before you update and clear the TPM.
i still don't know what the personal data is, or how to back it up,
Personal data, is any file contained within your user profile, that if you no longer could access it would be a big deal. I suggest you just ignore the prompt. Since BitLocker is not enabled, there isn't a reason, you should be updating the TPM firmware.