You can find information about backup in our documentation – https://xstore.helpscoutdocs.com/article/63-theme-update
Please watch this video – How to update theme from 4.x to 5.x – https://youtu.be/I7wPeHEPb6E
As I can see, your widgets were messed up, so go to Appearance > Widgets and add them to correct places compare to live site. The same for the menu (Appearance > Menu).
Settings of Theme Options can be Exported into a file http://prntscr.com/lukd6d > http://prntscr.com/lukdpn
Please, clear cache after theme updating or options import.
Feel free to ask if you have any other questions.
