Update backup_and_restore.md (#242)

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When using docker or ansible, there should be a `volumes` folder, which contains both the database, and all the pictures. Copy this folder to the new instance to restore your data.
### Incremental Database backup
### Full Database backup
To incrementally backup the DB to an `.sql.gz` file, you can run:
To take a complete backup of the DB to a `.sql.gz` file, you can run:
```bash
docker-compose exec postgres pg_dumpall -c -U lemmy | gzip > lemmy_dump_`date +%Y-%m-%d"_"%H_%M_%S`.sql.gz