Lost all contacts on iphone 4

Last thursday my ihone 4 froze all of a sudden (i could not do anything, not even switch it off) for a good 10 min. It was as if it was downloading sthing on its own. When it stopped, ALL my contacts were gone. Everything else was still there, pics, mails, music..etc. Not one single contact left.
When i got back home i synced it right away to itunes, hoping it would restore all the backed up contacts but it did not. Was that THE mistake i should not have made??!! Did syncing the contact-less iphone erase all the backep up contacts from itunes??
I then tried to restore from a back up but itunes will only offer me the back up of my very last sync, (tried that and of course still 0 contact left) or some really old back up from 2011!!!
I do not understand anything, i was syncing my iphone on a very regular basis, totally convinced that was enough to back up anything new onto my computer, and feeling safe that no matter what happened everything was there. Why is itunes not offering my any backup from say a few weeks ago??
I am one of these people who are not really good with computers, i have asked many people around me for some help already and noone understands what happened or is able to help me in any way.

STEP 1: Go settings --> Icloud --> Turn Off the contacts button if it is green --> Chose keep on IPhone.
STEP 2: Go Settings --> Mail, Contacts, Calendars --> Slide down to contacts --> Default Account -- > chose on my Iphone.
This is how you can prevent such incidents in the future.
The only Risk is that you need to back up your phone continuously on your Desktop or Laptop so that in case you lose your phone, you can restore your info to another phone from your back up.
You can also back up your << Back up FIle >> from your Desktop or Laptop on an external USB. ( more secure also):
Back up the Back up file:
Windows XP stores all of your iPhone backup files in this location:
C:\Documents and Settings\user\Application Data\Apple Computer\MobileSync\Backup
Windows Vista, Windows 7 and Windows 8 back up the iPhone files here:
C:\Users\user\AppData\Roaming\Apple Computer\MobileSync\Backup
Hope that helped!

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