Backup, Upgrade and Restore Rancher?

I set up my rancher instance 2 months ago with:
sudo docker run -d --restart=unless-stopped -p 80:80 -p 443:443 rancher/rancher
like here:

I was just playing around, but could not get the LDAP to work so I stopped working on that.
Now with version 2.0.5 openLDAP is out I want to upgrade my 2.0.2 to 2.0.6.

But how?
I want to make a backup.
Then upgrade and restore the backup.

And the next question is how can I make a backup every day?

I found some hints on that here in the forum but I neither have a mysql password, nor a mounted volume.

Ok I found an upgrade guide
But when I logged in again my cluster was provisioning, and displaying an error that some services are not responding. I was worried and started to write here my problem. After I had this edit done I just checked again to make sure the error was still there. And tada! It was all on status green again =)

Maybe you could mention that the first provisioning after an upgrade/restart could take up to 5? minutes.