In the settings, enable the backup. Let it finish. Then enable USB Debugging, plug the device in, and fetch the backup file with adb:
adb -d pull /sdcard/Signal/Backups/signal-2020-08-20-01-24-38.backup
. Then backups can be disabled again to save disk space on the device. Then to delete old history, set the message count to something lower, like 100 messages, and trigger the cleanup. After that finishes (it can take a while), set the message history back up to something like 500.