This is just a quick note based on this excellent blog post:
Export a database:
docker exec -i pg_container_name /bin/bash -c "PGPASSWORD=pg_password pg_dump --username pg_username database_name" > /desired/path/on/your/machine/dump.sql
Restoring it:
docker exec -i pg_container_name /bin/bash -c "PGPASSWORD=pg_password psql --username pg_username database_name" < /path/on/your/machine/dump.sql