Please read the doc, think about it, than read it again and once again. From docs
this show how to backup specific part of stack
# Syntax:
# ./helper-scripts/backup_and_restore.sh backup (vmail|crypt|redis|rspamd|postfix|mysql|all|--delete-days)
this show how to backup all
# Backup all, delete backups older than 3 days
./helper-scripts/backup_and_restore.sh backup all --delete-days 3
What strategy you choose is up to you, safe bet is backup all,…
How to restore it? You do not see Restore page in menu? There
Also read another backup topics like cold-stanby, manual backups, mailcow-internal backups