Database restore problems - phpMyAdmin

Hi,

I need to import an SQL file that is 3MB in size. I've tried using phpMyAdmin to import it using the SQL tab but get a server error. I cannot get telnet access and so my last hope is to use the $cfg['UploadDir'] string. But how do i use this exactly? I have ftp'd the file to a directory in the phpMyAdmin foolder on the web called backup.
I tried this command in the query box:
$cfg[ 'backup']
and get this error:
************************************************** ********
There seems to be an error in your SQL query. The MySQL server error output below, if there is any, may also help you in diagnosing the problem
ERROR: Unclosed quote @ 6
STR: '
SQL: $cfg[ 'backup']
Warning: Cannot index a string index in ./libraries/sqlparser.lib.php3 on line 1081
Warning: Cannot add more header information - the header was already sent (header information may be added only before any output is generated from the script - check for text or whitespace outside PHP tags, or calls to functions that output text) in ./header.inc.php3 on line 27
Warning: Cannot add more header information - the header was already sent (header information may be added only before any output is generated from the script - check for text or whitespace outside PHP tags, or calls to functions that output text) in ./header.inc.php3 on line 28
Warning: Cannot add more header information - the header was already sent (header information may be added only before any output is generated from the script - check for text or whitespace outside PHP tags, or calls to functions that output text) in ./header.inc.php3 on line 29
Warning: Cannot add more header information - the header was already sent (header information may be added only before any output is generated from the script - check for text or whitespace outside PHP tags, or calls to functions that output text) in ./header.inc.php3 on line 30
Warning: Cannot add more header information - the header was already sent (header information may be added only before any output is generated from the script - check for text or whitespace outside PHP tags, or calls to functions that output text) in ./header.inc.php3 on line 32
Database db38851839 running on db51.oneandone.co.uk
Error
MySQL said:
Query was empty
******************************
What am I doing wrong? I've tried splitting up the file into smaller chunks, but the chunks that can get uploaded are REALLY small...10Kish....it would take all day to upload that. I have no telnet access either. Help!!! Thanks

John