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Iphone backup

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my girlfriend deleted everything off of her ipod when she updated to OS 4, I located the iphone backup files is there a way to open these or put them back on the iphone. We're mainly concerned with her contacts.
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From iPhone_iOS4_User_Guide page 245

Restoring iPhone

Make sure you have an Internet connection and have installed the latest version of iTunes from www.apple.com/itunes.

Restore iPhone:

1 Connect iPhone to your computer.

2 In iTunes, select iPhone in the Devices list, then click Summary at the top of the screen.

3 Click "Check for Update." iTunes tells you if there's a newer version of the iPhone software available.

4 Click Restore. Follow the onscreen instructions to complete the restore process. When restoring, it is recommended that you back up iPhone when prompted.

When the iPhone software has been restored, you can either set it up as a new iPhone, or restore your music, videos, app data, and other content from a backup.

After you restore from a backup, previous data is no longer accessible through the iPhone user interface, but it isn't erased from iPhone. For information about erasing all content and settings, see "Resetting iPhone" on page 197.

Restoring from a Backup

You can restore the settings, app data, and other information from a backup, or use this feature to transfer these items to another iPhone. Make sure you have an Internet connection and have installed the latest version of iTunes from www.apple.com/itunes.

Important: Restoring from a backup is not the same as restoring iPhone from the Summary pane in iTunes. See "Restoring iPhone" on page 245. Restoring from a backup does not fully restore iPhone software. Also, restoring iPhone from a backup restores all data in the backup, including data for apps. If you choose an old backup, restoring from it could replace the app data with data that is not current.

If you restore iPhone from a backup of some other iPhone or iPod touch, some passwords and settings may not be restored. (Additional, but still not all, passwords and settings may be restored if the backup is encrypted.) For more information about the settings and information stored in a backup, go to support.apple.com/kb/HT1766.

Restore iPhone from a backup:

1 Connect iPhone to the computer you normally sync with.

2 In iTunes, Control-click iPhone in the Devices list and choose "Restore from Backup" from the menu that appears.

3 Choose the backup that you want to restore from the pop-up menu, then click Restore.

If your backup is encrypted, enter your password.
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