i did a software upgrade and lost all of my contacts; can i get them back including photos as well
You did back up the phone religiously on your iTunes-equipped computer prior to the upgrade, like everybody recommends?
No? Shame on you, pay the consequences.
Yes? Restore, and breathe a sigh of relief.
how do i restore phone
I provided a link that shows you how.
it is saying no backup s available and giving option to setup as a new iphone or restore from itunes
Then you have no backup.
You'll have to restore as new.
Then you can sync your apps/music/contacts to your phone, see link below
Retrieving data ...