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Use bind mounts instead of docker volumes. Then you just have normal directories to back up, the same as you would anything else.
In general, it's not a problem to back up files while the container is running. The exception to this is databases. To have reliable database backups, you need to stop the container (or quiesce/pause the database if it supports it) before backing up the raw database files (including SQLite).
Exactly the reason why i always exchange the volumes in any compose file with bind mounts.
Also you don‘t have the provlem of many dangling volumes
I don't even understand what the advantage is to using volumes rather than mounts? So I too always use mounts.
I'm not sure either. The only thing I could come up with is that with volumes you don't have to worry about file ownership. That's usually taken care of for you with volumes from what I understand.