Yes, I forget how, Contacts - menu - then there will be a "sim contacts" or similar option.
Yes, though its tricky. you have to go into a contact, highlight the number, menu - copy to sim, and do this for every number within every contact. And it will only backup numbers, not any other info (email etc).
"That's it then. Cancel the kitchen scraps for lepers and orphans, no more merciful beheadings... and call off Christmas."