Is there an easy way to backup/restore Hass.io?

Another option…

You can download snapshots to a PC. Just click on the snapshot and there’s a down arrow at the bottom of the pop-up card. The file will be in the download directory associated with your browser, and you can move it to a directory on your PC file system. Alternately, you can use the Configurator add-on to download a snapshot, since it’s also needed for uploading it back to HA.

If you’re using the Configurator add-on, you need to get access to the ‘/backup’ directory where snapshots are stored. It’s at the root level above the ‘/config’ directory, so you should have the following line in the add-on configuration:

"enforce_basepath": false,

From there, you can upload and download snapshots.