I synced my iPhone 5S to the wrong backup, and now there is an error?

The error message says that the iPhone file backed up on my computer is either corrupt or is not compatible with the phone I want to back it up to.
I have now synced my iPhone 4 and my new 5S to the wrong backup, and lost about 2 years of contacts and data.
I guess I now have to extract that data from my time capsule, which my mbp tells me I last backed my phone up in June 13 (really?).
So question is, how do I find that data, and how do I restore it?
Can anyone help please?
Thanks

I tried that too. I tried plugging in headphones after reading a post that maybe something was stuck in the headphone jack and the phone thought headphones were plugged in.
PS when the headphones are plugged in, I can hear it ringing. 

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