Anyone know of a way to backup SMS messages for FREE on a Mac?

Anyone know of a good program to extract SMS messages from the iphone, or the backup file located in /Library/Application Support/MobileSync/Backup on a mac? Something that is able to put it into a .txt file or anything that is legible?
And most importantly, that is firmware 3.0 friendly, works on an iphone 3GS (obviously but just incase) and is free? I saw some online but you have to pay for them and some aren't even iPhone OS 3.0 compatible. Only 2.0
Or does anyone know of a way to do this yourself by navigating the files in the backup folder?
Lastly... anyone know of a way to put old SMS's back on an iPhone if you decide to do a new restore instead of one from a backup? Many thanks!

Thanks neuroanatomist. That was really helpful, but when I went in and looked in my SMS folder, I opened it under notepad and it was all garbled and hard to read. It didn't look like in my iphone of indicating conversations between me and another person. I could see my conversations, but they where all mixed in with numbers and weird characters I've never seen before. You wouldn't happen to know of another program out there that can put it perhaps like in a word doc. or even excel sheet? Something that's just organized. Thanks.
Anyone else care to help me out with some mac community friendly advice? Thanks!

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