Looking for a free DNN community edition website Backup and restore procedure working with DNN 7 and SQL server express 2008 r2

Looking for a free DNN community edition website Backup and restore
procedure working with DNN 7 and SQL server express 2008 r2

I am looking for a free DNN community edition website Backup and restore
procedure working with DNN 7 and SQL server express 2008 r2.
I usually design and develop website in local PC as my connection speed to
the actual server is low. And then I want to publish (deploy) the result
in the server. I may need to repeat this procedure a few times as our
website is always under development and I need to add new pages or update
the existing ones.
I use DNN 7 community edition. I have already googled and have found
plenty of commercial tools for this backup and restore. But the free
methods seems to be 1. old or 2. not working properly or 3. not a straight
forward procedure or 4. very buggy.
I have gone e.g. through the 4 links given in
http://www.dnnsoftware.com/community-blog/cid/134680/HOW-TO-Move-a-DotNetNuke-installation
without any success.
Could you please help me 1. how I could develop my website in local PC and
then upload the result in the server? 2. And later after adding a few new
pages in the local PC how I could sync the result with the server?
Thank you very much in advance for your help and consideration.