Strapi added import/export feature in 4.6, 4.7 and 4.8.

Unfortunately, it's only usable from command line, so if you can't connect to your Strapi instance through a terminal (I have a Strapi instance in Railway and cannot connect to it, for instance), the only way to backup your system is too use the 3rd party import export plugin which seems to be abandoned and will eventually stop working in a future Strapi update (currently, the whole database import is broken and you have to go collection by collection).

It would be very handy having buttons to import and export the whole system in a single click, from the web UI.

And if possible, it would be great if things like roles permissions or email templates were included in the export data.