SQL Server - Copy data from restored version to live database table
Note: While I believe these steps to be accurate I take no responsibility for any lost data. Use at your own risk. 


Right click on the databases folder in object explorer (it should be listed beneath your server name)
Choose device and click on the ellipsis button. Find the backup file you wish to restore 
Change the destination database to another database name (you don't want to overwrite your existing database)
Choose files on the LHS. Make sure to change the Restore As field so that you do not overwrite your existing mdf or ldf files
Write queries to insert into  select * from