diff --git a/docs/PRODUCTION-RELEASE-CHECKLIST.md b/docs/PRODUCTION-RELEASE-CHECKLIST.md
index ac866b727..0f1cd99e9 100644
--- a/docs/PRODUCTION-RELEASE-CHECKLIST.md
+++ b/docs/PRODUCTION-RELEASE-CHECKLIST.md
@@ -31,7 +31,19 @@
 
 ## 3. 数据库备份
 
-生产 Alembic 升级前必须创建数据库备份：
+生产 Alembic 升级前必须创建数据库备份。优先使用脚本：
+
+```bash
+BACKUP_ROOT=/root/xiaoxia-backups \
+POSTGRES_CONTAINER=xiaoxia-postgres \
+POSTGRES_USER=xiaoxia \
+POSTGRES_DB=xiaoxia_saas \
+scripts/backup_postgres.sh
+```
+
+脚本会输出备份目录，并写入 `manifest.txt` 与 `alembic_version.txt`。
+
+手动等价命令：
 
 ```bash
 BACKUP_DIR=/root/xiaoxia-backups/$(date +%Y%m%d-%H%M%S)
@@ -94,6 +106,12 @@ docker exec xiaoxia-postgres psql -U xiaoxia -d xiaoxia_saas -Atc 'select versio
 
 ## 7. 回滚策略
 
+生成恢复计划（不会自动恢复数据库）：
+
+```bash
+scripts/restore_postgres_plan.sh /root/xiaoxia-backups/<backup-dir>
+```
+
 应用回滚：
 
 - 若数据库未发生不可逆迁移，优先回滚到上一稳定 tag 并重新部署。
@@ -104,7 +122,7 @@ docker exec xiaoxia-postgres psql -U xiaoxia -d xiaoxia_saas -Atc 'select versio
 - Alembic downgrade 只有在 revision 明确支持且已验证时才能执行。
 - 首次生产接入阶段默认使用备份恢复作为最终兜底。
 - 恢复前必须二次确认备份路径、目标数据库、停机窗口。
-- 恢复步骤需按生产数据库实际容器名、DB 名、volume 策略另写一次性 runbook；不要在紧急状态下即兴拼命令。
+- 恢复步骤必须先由 `scripts/restore_postgres_plan.sh` 生成并复核，不允许紧急状态下即兴拼命令。
 
 ## 8. 发布记录
 
diff --git a/scripts/backup_postgres.sh b/scripts/backup_postgres.sh
new file mode 100755
index 000000000..1dcc14557
--- /dev/null
+++ b/scripts/backup_postgres.sh
@@ -0,0 +1,36 @@
+#!/usr/bin/env bash
+set -euo pipefail
+
+BACKUP_ROOT="${BACKUP_ROOT:-/root/xiaoxia-backups}"
+POSTGRES_CONTAINER="${POSTGRES_CONTAINER:-xiaoxia-postgres}"
+POSTGRES_USER="${POSTGRES_USER:-xiaoxia}"
+POSTGRES_DB="${POSTGRES_DB:-xiaoxia_saas}"
+
+TS="$(date +%Y%m%d-%H%M%S)"
+BACKUP_DIR="$BACKUP_ROOT/$TS"
+DUMP_PATH="$BACKUP_DIR/${POSTGRES_DB}.dump"
+VERSION_PATH="$BACKUP_DIR/alembic_version.txt"
+MANIFEST_PATH="$BACKUP_DIR/manifest.txt"
+
+mkdir -p "$BACKUP_DIR"
+
+docker exec "$POSTGRES_CONTAINER" pg_dump -U "$POSTGRES_USER" -d "$POSTGRES_DB" -Fc > "$DUMP_PATH"
+docker exec "$POSTGRES_CONTAINER" psql -U "$POSTGRES_USER" -d "$POSTGRES_DB" -Atc 'select version_num from alembic_version;' > "$VERSION_PATH" 2>/dev/null || true
+
+if [ ! -s "$DUMP_PATH" ]; then
+  echo "ERROR: backup dump is empty: $DUMP_PATH" >&2
+  exit 1
+fi
+
+{
+  echo "created_at=$TS"
+  echo "postgres_container=$POSTGRES_CONTAINER"
+  echo "postgres_user=$POSTGRES_USER"
+  echo "postgres_db=$POSTGRES_DB"
+  echo "dump_path=$DUMP_PATH"
+  echo "alembic_version=$(cat "$VERSION_PATH" 2>/dev/null || true)"
+  echo "dump_size_bytes=$(wc -c < "$DUMP_PATH")"
+} > "$MANIFEST_PATH"
+
+ls -lh "$DUMP_PATH"
+echo "OK backup created: $BACKUP_DIR"
diff --git a/scripts/restore_postgres_plan.sh b/scripts/restore_postgres_plan.sh
new file mode 100755
index 000000000..8a05b4737
--- /dev/null
+++ b/scripts/restore_postgres_plan.sh
@@ -0,0 +1,39 @@
+#!/usr/bin/env bash
+set -euo pipefail
+
+BACKUP_DIR="${1:-}"
+POSTGRES_CONTAINER="${POSTGRES_CONTAINER:-xiaoxia-postgres}"
+POSTGRES_USER="${POSTGRES_USER:-xiaoxia}"
+POSTGRES_DB="${POSTGRES_DB:-xiaoxia_saas}"
+
+if [ -z "$BACKUP_DIR" ]; then
+  echo "Usage: $0 <backup-dir>" >&2
+  exit 2
+fi
+
+DUMP_PATH="$BACKUP_DIR/${POSTGRES_DB}.dump"
+MANIFEST_PATH="$BACKUP_DIR/manifest.txt"
+
+if [ ! -s "$DUMP_PATH" ]; then
+  echo "ERROR: backup dump not found or empty: $DUMP_PATH" >&2
+  exit 1
+fi
+
+cat <<EOF
+Restore plan for $POSTGRES_DB
+
+Backup directory:
+  $BACKUP_DIR
+
+Manifest:
+$(cat "$MANIFEST_PATH" 2>/dev/null || echo '  <missing manifest>')
+
+Manual restore commands (requires maintenance window):
+
+  docker stop xiaoxia-api-production xiaoxia-worker-production || true
+  docker exec $POSTGRES_CONTAINER pg_restore -U $POSTGRES_USER -d $POSTGRES_DB --clean --if-exists --no-owner --no-privileges < $DUMP_PATH
+  docker start xiaoxia-api-production xiaoxia-worker-production
+  docker exec $POSTGRES_CONTAINER psql -U $POSTGRES_USER -d $POSTGRES_DB -Atc 'select version_num from alembic_version;'
+
+This script intentionally does not execute restore automatically.
+EOF
diff --git a/tests/unit/test_release_scripts.py b/tests/unit/test_release_scripts.py
new file mode 100644
index 000000000..9fea15e5d
--- /dev/null
+++ b/tests/unit/test_release_scripts.py
@@ -0,0 +1,20 @@
+from pathlib import Path
+
+
+def test_restore_postgres_plan_is_non_destructive():
+    script = Path("scripts/restore_postgres_plan.sh").read_text(encoding="utf-8")
+    executable_prefix = script.split("cat <<EOF", 1)[0]
+
+    assert "pg_restore" in script
+    assert "This script intentionally does not execute restore automatically." in script
+    assert "pg_restore" not in executable_prefix
+
+
+def test_backup_postgres_writes_manifest_and_version():
+    script = Path("scripts/backup_postgres.sh").read_text(encoding="utf-8")
+
+    assert "pg_dump" in script
+    assert "alembic_version.txt" in script
+    assert "manifest.txt" in script
+    assert "test -s" not in script
+    assert 'if [ ! -s "$DUMP_PATH" ]' in script