Yes, without phpMyAdmin or Telnet you're in trouble. There are several hacks available (providing you are using vB2) that make it so you can restore databases, but they are generally unreliable due to timeouts and other problems.
Restoring via the shell (Telnet/Putty w/e) is probably the most reliable method, but phpMyAdmin works just as well IMO and is less complex. You should speak to your host about a phpMyAdmin script.
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