Restoring phone then syncing contacts without restoring from backup

This past weekend I went to the Genius Bar to discuss problems I've been having with my iPhone 3GS (software version 4.1) The tech at the Genius Bar told me my best option was to restore my iPhone and I asked if I should restore from backup after and his response was no the same problems I'm having will just reappear. So naturally I asked how I would get my contacts back and he said by syncing them but I am confused. I've owned iPhones for awhile and have never encountered this problem and would like a step by step guide (if its even possible) on how to retrieve my contacts once my phone is restored and set up as new before I go ahead and erase everything off my phone. Thanks in advance for any help anyone has to offer.

Your contacts should be available in an address book application on your computer with or without an iPhone or any cell phone. Not a good idea to depend on your cell phone alone for such important data which can be lost or stolen.
Nothing personal but it is beyond me how so many people that post here don't have their contacts available on their computer, or have email addresses only available for their contacts on their computer, phone numbers only available for their contacts on their cell phone which they have manually entered one by one, and mailing/physical addresses for their contacts who knows where.
Contacts are designed to be synced with a supported address book application on your computer. With a Mac, this can be with the Address Book application and with a Windoze PC this can be with Outlook 2003, 2007, or 2010 along with syncing calendar events and notes, or with the address book application used by Outlook Express with XP and with Windows Mail on Vista and Windows 7 called Windoze Contacts for syncing contacts only.
Before syncing with a supported address book application on your computer if the application is empty, enter one contact in the supported address book application on your computer. This will provide a merge prompt with the first sync for this data, which you want to select. Syncing with a supported address book application on your computer is selected under the Info tab for your iPhone sync preferences with iTunes.

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