Use pg_dumpall to backup all databases

$ pg_dumpall -U postgres > all.sql

Use pg_dump to backup a database

$ pg_dump -d mydb -f mydb_backup.sql

Use pg_dump -? to get the full list of options

Restore

Restore a database with psql

$ psql -U user mydb < mydb_backup.sql

Restore a database with pg_restore

$ pg_restore -d mydb mydb_backup.sql -c