Hassio in docker in Ubuntu server - how backup /restore?

Not sure of the best forum for this post; I had an old hp Mediasmart server (ex490) that I just installed Ubuntu server on and then installed docker and hassio. I restored my hassio snapshot (from my rpi 3) as well as portainer, nzbget, sonarr, couchpotato, and am planning to setup watchtower to keep everything updated. So far this has gone fairly smoothly and hassio is way snappier, but I just don’t understand the best way to keep everything backed up.

How does everyone keep their docker containers backed up for easy restore?

Also, I would like to migrate everything from the current 1tb hard drive to a smaller ssd (120gb must likely) that I will be ordering soon; what’s the preferred method to for doing that?

I’m a bit of a Linux novice and it’s hard to track down current guides, never mind the best way, of accomplishing these things.

rsync

rsync -aP /dockerfolder /localbackup
OR
rsync -aP /dockerfolder username@remoteserver:/remotebackup

https://linux.die.net/man/1/rsync

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I ended up leaving HASSIO to have more control with Docker directly. If you end up with that setup; here is how I backup the files:

https://chrisschuld.com/2019/09/backup-docker-based-home-assistant-to-s3/

Considering swapping to my MediaSmart server from a raspberry pi 3, has it been stable for you?

Any guides out there on the process. It still has the original operating system on it.