Pics lost from Iphone camera roll after update [View all]

I updated my iphone without thinking and lost all my pics and videos from camera roll.
But I found them on the macbook under gibberish named files in
Library>app support>mobile sync>backup

I would like to get the pics and videos on the phone again. But I suspect that cant happen unless I move them somewhere easier to find on macbook for syncing Any suggestions? Easiest way to solve the problem?

Thanks