Yeah this stuff is little tricky. But with both backup file and config export, any upgrade problem is pretty easily fixed - either by fixing V7 config or going back to V6. As a best practice also copies of the RouterOS NPK files for platform/version used for the backup, in case Mikrotik website goes down – that's also happen recently.
The backup goes without saying, but somebody mentioned in the forums that restore does not always work going from 6 to 7. That's why they suggest the export/import method.
You likely do NOT want restore a backup from V6 over V7. If V7 didn't import your config right, and just work after upgrade... That might be a good sign to just rollback to V6. And it the rollback where you'd want that backup file to get you back to where you started on V6. The config file is useful to make sure the config matched, but unless your using esoteric feature or BGP/advanced routing, in most case the upgrade itself goes okay. But...
Well, it will be some time before I upgrade to buggy 7, so I will have a lot of time to prepare.
Good idea.
I doubt you'll need Netinstall (mainly for a bricked device), but a plan+backup+config to rollback is very wise on your part. But the KEY thing about netinstall is DO NOT want to use a "export" file as the "script file" in netinstall to get your config back! So if you somehow needed netinstall... You want to use it to get a CLEAN RouterOS, then restore your backup file AFTER netinstall got the SAME version installed used when the backup was taken.
Basically you should restore on same ROS version, as was used by the backup file. Even if it means upgrading/downgrading (or using netinstall) so the backup & OS versions matched. It may work to restore a backup on different version, but it's not a good idea. And if you wanted a different version, upgrade/downgrade AFTER the backup was restored on the version of RouterOS used for backup.