Concerning backups: If you have a short turnaround time (e.g. 14 days) it shouldn’t be a problem, the legislation acknowledges the fact that deleting data and ensuring data integrity (also in accordance with GDPR) are sometimes mutually exclusive from a practical point of view. You need to make sure that deletion requests also get honored when restoring from backup though, so ideally you want to store the requests in a third system and check them when you restore backups.
Concerning the democratic aspect of participating in the online world I think GDPR actually helps, as before it was not possible to reliably get your own data deleted, rectified or transferred, which is not very democratic either IMHO.